AO: REGION
QiC: Groupie
Date: 06/14/2025
Title: Bday q
Number of HIMs: 10
French Press, Micro, Orange Juice, ShamWow, Stroller, Sweet -n -low, Sweet Onion, Vinyl, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Basic stretches focusing on back and legs
Tha Thang:
Total Time: 45 minutes
Section 1: Strength & Power Focus (20 Minutes)
* Round 1: 5 Exercises x 1 Minute
* Minute 1: Explosive Push-ups
* Minute 2: Squat Jumps
* Minute 3: Plank
* Minute 4: single leg squat.
* Minute 5: Inch Worm
Section 2: Core & Control Focus (10 Minutes)
* Timed Sets: 40 seconds work / 20 seconds rest between exercises
* Exercise 1: Leg Raises: Lie on your back, keep legs straight and lift them towards the ceiling until hips slightly lift off the ground, then slowly lower.
* Exercise 3: Mountain Climbers: In a plank position, rapidly alternate bringing your knees towards your chest.
* Exercise 4: Hollow Body Hold: Lie on your back, lift your head, shoulders, and legs slightly off the ground, keeping your lower back pressed into the floor. Hold this position.
* Exercise 5: Superman: Lie on your stomach, simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and lower back. Hold briefly, then lower.
Section 3: Cardio & Conditioning Finisher (15 Minutes)
* AMRAP (As Many Rounds As Possible)
* 10 x Prisoner Squats: Hands behind head, feet shoulder-width apart, squat down.
* 10 x Plyo Lunges (5 per leg): Explode up from a lunge and switch legs in the air.
* 20 x High Knees (10 per leg – count each knee raise): Run in place, bringing knees as high as possible.
* 20 x Butt Kicks (10 per leg – count each heel to glute): Run in place, bringing heels towards your glutes.
COT:
Birth
Baptism
Great men and great weather